Try intermittent fasting to manage hunger and reduce calorie intake. A Harvard review found it effective for weight loss, with a typical loss of 7-11 pounds in 10 weeks.
Reduce the number of different foods at each meal to control calorie intake. Sensory-specific satiety can lead to overeating when there s too much variety.
Steer clear of highly processed foods that are high in sugar, fat, and refined carbohydrates. These foods can trigger addictive behaviors and increase cravings due to their high glycemic loads.
Aim for 7-9 hours of sleep per night to regulate hunger hormones. Poor sleep increases ghrelin (hunger hormone) and decreases leptin (fullness hormone), making you more likely to overeat.
Start your day with oatmeal to enhance fullness. Oats are high in soluble fiber, which helps reduce hunger and lower cholesterol. They also promote better portion control throughout the day.
Apples are high in pectin fiber and water, which help control hunger. They are a low-calorie, nutritious snack that promotes fullness and can aid in weight management.
Add beans, lentils, and chickpeas to your diet for their high fiber and protein content. They help keep you full longer and stabilize blood sugar levels, supporting better appetite control.
Eggs are an excellent source of high-quality protein that keeps you fuller longer. An egg-based breakfast can reduce hunger and calorie intake more effectively than a cereal-based breakfast.
Drinking water or eating a low-calorie soup before meals can increase satiety and reduce calorie consumption. Studies show that this strategy can help you eat fewer calories and lose more weight.
Use smaller plates and bowls to help control portion sizes. This visual trick can help reduce calorie intake by making your servings appear larger, aiding in portion control.